CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Couch Stretch x :30-:60/side
Glute Bridge x 10
Banded Assisted Leg Lowering x 10/Side
Childs Pose – Cobra Pose x 10
EMOM 9
Min 1) Bike x :40
Min 2) RDL x 10
Min 3) Plank x :40
Weightlifting
Deadlift (3-4 x 2 Building)
Record heaviest set
Refer back to DL history, most of you should have a history over the last couple weeks in the 4-6 rep range.
These should be TnG sets if possible.
Metcon
Metcon (Time)
5 Rounds
12/8 Cal Bike
8 Deadlifts @60%Part A
6 Lateral Burpees
1:00 Rest
Record total time
(time when you finish 5th round)
Sets of DL should be controlled TnG and unbroken sets each round